Comparing Nutrients in 5 ounces Cooked Frozen Carrots VS Boiled Water Convolvulus

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Boiled Water Convolvulus	33%	9%	58%

Macro Nutrients

	Cooked Frozen Carrots	Boiled Water Convolvulus	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	0.98% 28.3kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	0.13% 0.021g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.43% 11g	4.03% 5.24g	130g per day for Men 19-50 years
Sugars	7.98% 5.8g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.55% 0.4g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.51g	NA	g per day for Men 19-50 years
Sucrose	% 4.88g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	5.26% 2.95g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Boiled Water Convolvulus	Recommended Dietary Allowance
Vitamin A	133% 1199μg	41% 369μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	3.57% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.9% 15.6μg	12.4% 49.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.62% 3.26mg	25% 22.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.54% 1.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Boiled Water Convolvulus	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	3.3% 0.03mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	9.4% 0.75mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	8.8% 0.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.28% 44mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	11.5% 173mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	3.46% 128g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Boiled Water Convolvulus per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Carrots versus 5 oz of Boiled Water Convolvulus to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Frozen Carrots vs Boiled Water Convolvulus:

• 5 ounces of Cooked Frozen Carrots have 3.3 times more Vitamin A and 1.4 times more Vitamin B5 than Boiled Water Convolvulus.
• While 5 oz of Boiled and Drained Water Convolvulus contain 1.7 times more Vitamin B1, 2.2 times more Vitamin B2, 3.2 times more Vitamin B9 and 7 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Boiled Water Convolvulus provide similar amounts of Vitamin B3 and Vitamin B6 per five ounces.
• Both Boiled and Drained Frozen Carrots as well as Boiled and Drained Water Convolvulus have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Carrots vs Boiled Water Convolvulus:

• 5 ounces of Cooked Frozen Carrots have 3.9 times more Copper and 2.2 times more Zinc than Boiled Water Convolvulus.
• While 5 oz of Boiled and Drained Water Convolvulus contain 1.5 times more Calcium, 2.5 times more Iron, 2.7 times more Magnesium, 1.4 times more Phosphorus, 1.5 times more Potassium and 2.1 times more Sodium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Boiled Water Convolvulus contain similar levels of Manganese and Water per five ounces.
• 5 ounces of Boiled Water Convolvulus lack sufficient amounts of Zinc
• Both Boiled and Drained Frozen Carrots as well as Boiled and Drained Water Convolvulus lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Carrots have 2.1 times more Carbohydrate and 1.7 times more Fiber than Boiled Water Convolvulus.
• While 5 oz of Boiled and Drained Water Convolvulus contain 1.8 times more Omega 3 and 3.6 times more Protein than Boiled and Drained Frozen Carrots.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Boiled and Drained Frozen Carrots as well as Boiled and Drained Water Convolvulus provide inadequate amounts of Energy and Omega 6 in five ounces.